How to train your IQ? 7 scientifically proven methods

The internet is full of courses promising a 20-point IQ increase in 30 days. Most of them rely on marketing, not science. But does that mean intelligence can't be developed? Not necessarily. In this article I present 7 methods that have real research support — with honest estimates of their effectiveness.

What to expect

Before we start: realistic expectations.

Fluid intelligence (Gf) — measured by most IQ tests — is 50-80% heritable according to twin studies. The remaining part is shaped by environment: nutrition, education, childhood illnesses, exposure to intellectual stimuli.

In adulthood, your fluid intelligence is largely formed. Realistic expectations from the methods below are:

• IQ test score improvement of 3-10 points (mainly through practice effect)
• Real improvement in specific cognitive functions — e.g., working memory, attention, processing speed
• Slowing the decline of cognitive abilities in middle and late age

What you cannot expect:

• IQ growth from 100 to 130 thanks to a phone app
• "Unlocking the full potential of your brain" (you already use your whole brain; the "10%" myth is false)
• A permanent change in fundamental general intelligence (the g factor)

With that out of the way — here's what actually works.

1. Working memory training (n-back task)

What it is: The n-back task is a cognitive exercise where you must remember a sequence of stimuli (visual or auditory) and react when the current stimulus is the same as the one n positions earlier. Sounds simple, but at n=3 most people get lost.

What science says: Jaeggi and Buschkuehl's 2008 research suggested that 20-minute daily training for several weeks raises fluid intelligence. These results caused a sensation — and controversy.

Later meta-analyses (Melby-Lervåg & Hulme, 2013) showed that the effect is smaller than initially thought and is mostly limited to tasks similar to the training task — known as near transfer. Real far transfer (improvement of general intelligence) is largely absent.

Verdict: N-back improves working memory (measurably and reliably), but the effect on general IQ is small (1-3 points) and short-lived. If your goal is simply to remember and concentrate better — n-back works. If you're counting on +15 IQ points — it won't happen.

How to start: Free apps: Brain Workshop (open source), Cognifit, or simply search "dual n-back" online. Train for 15-20 min daily for 4-8 weeks.

2. Learning a foreign language

What it is: Regular learning of a second (or additional) language — writing, speaking, reading.

What science says: Research shows that bilingual people have better results on tasks requiring executive control — switching attention, ignoring interference, planning. The dementia delay effect is also very well-documented — bilingualism delays Alzheimer's symptoms by an average of 4-5 years (Bialystok et al., 2007).

Verdict: The strongest effect on the entire list. Learning a foreign language is one of the few things that empirically protects the brain from aging. Plus the practical benefits: career, culture, travel.

How to start: Apps (Duolingo, Babbel) work at the beginning, but at advanced levels you need real conversation (italki, tutoring) or immersion (films, podcasts, books in the foreign language).

3. Playing chess (and other complex strategic games)

What it is: Regular, deliberate chess practice (or Go, bridge, scrabble) with game analysis.

What science says: Sala & Gobet (2017) conducted a meta-analysis of 24 studies on the transfer of chess skills to other abilities. Conclusion: chess improves chess. Transfer to other abilities is weak and inconsistent.

On the other hand, research shows that children learning chess achieve better math results — but this may simply be a selection effect (talented children are pushed toward chess).

Verdict: Chess won't raise your IQ. But it is a mental exercise equally valuable as physical exercise for the body. Plus: it provides satisfaction, community, a hobby for life.

4. Physical activity (especially aerobic)

What it is: Regular cardio exercise (running, swimming, cycling) and strength training — minimum 150 minutes of moderate activity weekly.

What science says: This is the best-documented method for improving cognitive function in middle and late age.

• Physical activity increases hippocampus volume (key structure for memory) — shown in randomized clinical trials (Erickson et al., 2011)
• Improves executive functions with effect size d = 0.4-0.5 (which is strong, in research terms)
• Protects against dementia — physically active people have 30-40% lower Alzheimer's risk

Mechanism: exercise increases BDNF (brain-derived neurotrophic factor) — a protein key to neuroplasticity.

Verdict: One of two strongest interventions on the list. Physical activity isn't just heart and muscles — it's also the brain.

How to start: 3-4 sessions weekly for 30-45 minutes. Mix of cardio (running, cycling) and strength training (squats, pull-ups, planks). Preferably with two days off between strength sessions.

5. Sleep — the most underestimated tool

What it is: 7-9 hours of sleep per night, at regular times, in a dark and cool room.

What science says: Sleep is not a "break" for the brain — it's the time when the brain consolidates memory, clears metabolic waste (glymphatic system), and restructures neural connections.

• People who sleep less than 6 hours have IQ test scores lower by an average of 5-8 points than those who sleep 7-9 hours
• Chronic sleep deprivation has effects comparable to 0.5 blood alcohol level
• Sleep is necessary for learning — everything you learn during the day is "permanently saved" at night

Verdict: Sleep deprivation is the biggest "leak" of your intelligence. If you sleep 5-6 hours "because you don't have time" — your IQ is lower by 5+ points than if you slept normally. Every other method on this list works worse if you don't sleep.

How to start:

• Fixed bedtime and wake time (even on weekends)
• No screens 30 minutes before sleep (blue light blocks melatonin)
• Cool (~18°C / 65°F) and darkened room
• Avoid caffeine after 2:00 PM

6. Mindfulness meditation

What it is: Regular mindfulness practice — sitting in focus on breath, observing thoughts without reacting, 10-30 minutes daily.

What science says: Meditation has well-documented effects on:

• Attention and concentration — 10-15% increase on attention tests after an 8-week MBSR (Mindfulness-Based Stress Reduction) program
• Executive functions — especially impulse inhibition and attention switching
• Brain structure — increase in prefrontal cortex and hippocampus thickness (Hölzel et al., 2011)

Verdict: Solidly supported by research, but effects are more qualitative (better attention and emotion management) than quantitative (IQ increase). Still — one of the better investments in long-term cognitive fitness.

How to start: Apps Headspace, Calm, Insight Timer. Start with 10 min daily, working up to 20-30 min. Regularity > duration.

7. Reading challenging books

What it is: Regular reading of non-fiction, classics, books from fields outside your profession.

What science says: Reading has several documented effects:

• Expands vocabulary — that is, crystallized intelligence
• Trains understanding of complex logical structures (essays, arguments)
• Has a protective effect against dementia — regular readers have 30% lower risk of cognitive decline after age 65 (Chang et al., 2018)

Important: it's about challenging books, not self-help or detective novels. Examples:

• Classics of literature (Dostoevsky, Tolstoy, Kafka, Mann)
• Popular science non-fiction (Diamond, Kahneman, Pinker)
• Philosophy (Plato, Kant, Russell — with good translations)
• General history (with bibliography, not pop-history)

Verdict: The cheapest method on the list. A book costs $10-15, gives 10-20 hours of difficult, satisfying mental work. Plus effects accumulate over years.

What NOT to do

A few methods that are popular but have no research support:

Apps like "Lumosity" / "Peak"

Lumosity was fined $2 million by the FTC in 2016 for unfair claims about intelligence improvement. Meta-analyses show these apps only improve the games within the app, not general cognitive abilities.

"Brain accelerator" supplements

Ginkgo biloba, ashwagandha, omega-3 — none have evidence of significant impact on intelligence in healthy adults. The only supplement with a moderate effect is creatine (mainly under sleep deprivation and in vegetarians), but it's not magic.

"Listening to classical music"

The so-called "Mozart effect" from 1993 turned out to be a misinterpretation — brief sensory stimulation slightly improved results for 10-15 minutes, but had no lasting impact on intelligence.

Computer "brain trainings"

See above — Lumosity and similar. Mainly marketing.

Starter plan

If you want to start today, here's a minimal but real intervention:

1. Sleep — 7-8 hours, fixed time (most important)
2. Exercise — 3× weekly for 30-45 min, mix of cardio and strength
3. Foreign language — 15-30 min daily (Duolingo + 1 weekly lesson with native speaker)
4. Reading — 30 minutes daily of challenging books, instead of scrolling
5. Meditation — 10 minutes daily (start with an app)

Give yourself 3-6 months. Repeat an IQ test in six months — you may see a 3-10 point increase. But more important will be the change in daily functioning: better concentration, clearer thinking, less fatigue after a work day.

Summary

Intelligence is not a rock — you can influence it, but in a limited way. The strongest methods are:

1. Sleep — the foundation of everything
2. Physical activity — the strongest impact on cognitive function after 40
3. Foreign language learning — best protection against dementia
4. Challenging reading — cheapest Gc training
5. Meditation — qualitative attention improvement
6. Working memory training — small but real effect
7. Complex games (chess etc.) — bonus, but weak transfer

Don't look for miracles. Consistency in 3-4 basic areas over several years will give you more than any "revolutionary" program for $1000.